by Guest | Mar 7, 2019 | Lunch & Snack Recipes, Recipes
Eating healthy can be less expensive, and more creative, than one might think. Here is a step-by-step recipe for building your own rice bowl. Consider laying out a variety of ingredients and letting family members choose their favorite options from each category below. Experiment. Have fun. And Eat Well!
How to Build Your Own Rice Bowl
Layer four types of foods to make a meal that kids love to cook and eat.
Start with rice.
Then add fruit, vegetables, or both. Use fresh, frozen or canned.
Next, add a layer of lean protein – such as beans, eggs, chicken, fish or tofu.
Then top with a sauce, toppings, spice, or a mixture – such as soy sauce, salad dressing, pineapple juice, barbecue sauce, low-fat cheese or garlic powder.
Recipe & Photo Source: FoodHero.org
by Michelle | Sep 6, 2018 | Lunch & Snack Recipes, Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 12
Time for preparation (including preparation and cooking): 35 min
Ingredients:
1 1⁄2 cups whole wheat flour
3⁄4 cup sugar
1⁄2 teaspoon salt
2 teaspoons baking powder
1⁄3 cup vegetable oil
1 egg, slightly beaten
1⁄3 cup nonfat or 1% milk
1⁄2 cup unsweetened applesauce
2 cups blueberries (fresh or frozen)
Directions
- Preheat oven to 400 degrees. Lightly coat the bottom of 12 muffin cups with oil or baking spray.
- Mix the flour, sugar, salt and baking powder in a large bowl.
- In a separate bowl, blend vegetable oil, egg, milk and applesauce until smooth. Stir the liquid ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
- Fill each muffin cup about 3/4 full.
- Bake about 20 minutes, or until the muffin tops are golden brown. A toothpick inserted into the center of the muffin should come out moist but without batter.
Notes
- To avoid rancid whole wheat flour, store it in a container or bag that keeps the air sealed out. Keep in a cool dark area for up to 3 months or in the freezer for up to 6 months. Buy amounts that you can use within those lengths of time.
- To use sweetened applesauce, remove about 1 1/2 teaspoons of sugar from the measured amount.
by Guest | Jul 27, 2018 | Lunch & Snack Recipes, Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 16
Time for preparation (including preparation and cooking): 5 min
Ingredients:
1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
2 teaspoons vegetable oil
1⁄2 cup nonfat plain yogurt
1 clove garlic, or 1/4 teaspoon garlic powder
1⁄4 teaspoon black pepper
1⁄2 teaspoon ground cumin
Directions
- Place all ingredients in a blender.
- Blend to desired consistency (more time for smooth dip, less for a chunky dip).
- If hummus seems too thick, add 2 teaspoons of water.
- Refrigerate leftovers within 2 hours.
OR
- Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
- Mix with other ingredients in a small bowl.
- If hummus seems too thick, add 2 teaspoons of water.
- Refrigerate leftovers within 2 hours.
Notes
- Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
- Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
- Freeze extra lemon juice to use later.
by Guest | Jul 16, 2017 | Lunch & Snack Recipes, Recipes
An easy summertime side dish with in season cucumbers and strawberries that everyone will enjoy!
Recipe Source: Food Hero http://foodhero.org
Number of servings: 4
Time for preparation (including preparation and cooking): 20 minutes
Ingredients:
2 tablespoons nonfat or low-fat plain yogurt
4 teaspoons apple cider vinegar
1 tablespoon honey or brown sugar
1/4 teaspoon onion powder
1/4 teaspoon prepared mustard
1/4 teaspoon salt
1 tablespoon lemon juice
1 1/2 teaspoons oil
3/4 teaspoon poppy seeds (optional)
2 cups strawberries, sliced
2 1/2 cups cucumber, sliced thinly into rounds
Directions:
- In a small bowl, combine yogurt, vinegar, honey, onion powder, mustard, salt, lemon juice, oil and poppy seeds (if using). Mix well.
- Gently mix the dressing with the strawberries and cucumbers until evenly coated.
- Refrigerate leftovers within 2 hours.
Notes: Boost flavor and nutritional value by adding some cheese: add 6 ounces of crumbled sharp cheddar, blue cheese, or feta. Honey is not recommended for children under 1 year old.
